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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 465.0
  • Total Fat: 11.0 g
  • Cholesterol: 33.3 mg
  • Sodium: 200.0 mg
  • Total Carbs: 44.5 g
  • Dietary Fiber: 9.0 g
  • Protein: 48.7 g

View full nutritional breakdown of Greek-Style Basa calories by ingredient
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Greek-Style Basa

Submitted by: NAPLESNANCY

Introduction

a healthy Mediterranean fish dish ready in 30 minutes` a healthy Mediterranean fish dish ready in 30 minutes`
Number of Servings: 2

Ingredients

    Ingredients:
    *Publix Basa, 10 oz (2 fillets)
    *Lemon (1 medium lemon), 58 gram(s)
    *Oregano leaves, dried, 1 tsp
    *Tomatoes, Grape approx 12 tomatoes, 1 serving
    *rice select 100% whole wheat orzo, 2 serving


Directions

1.Preheat oven to 400F. From lemon, grate 1/2 teaspoon peel and squeeze 1/4 cup juice.
2.In 13" by 9" glass or ceramic baking dish, arrange basa fillets. Evenly sprinkle fillets with lemon juice and peel, chopped oregano, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add tomatoes to baking dish around basa; cover with foil and roast 16 to 18 minutes or until basa is opaque throughout and tomatoes are tender.
3.Meanwhile, heat covered 4-quart saucepan of salted water to boiling on high. Add orzo and cook as label directs. Drain well.
4.Serve basa, tomatoes, and orzo with juices from baking dish.


Serving Size: 1 fillet, 1/2 c. orzo,6 tomatoes

Number of Servings: 2

Recipe submitted by SparkPeople user NAPLESNANCY.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • Tender and Tasty - altered it slightly, instead of Oregano leaves, Greek Seasoning, and diced tomatoes....mmmm...smelt like my friends parents kitchen....true Greek smells and warm family feeling...even the kids liked it! :P - 9/21/11

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